Wednesday, October 27, 2010

Filthy Fifty

Filthy Fifty

50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Explosive Force

Pre WOD:

Hollow Holds
Plank Holds


AMRAP in 12 minutes:

4 Clapping Pull-ups
6 Clapping Push-ups
8 Broad Jumps (6 foot jumps)


Pre WOD:

2 minute TABATA Box Jumps


30 Clean and Jerks for time (135/95)

150 KB swings

150 KB Swings for time

Cardio Crusher and Max Pull-ups

Max Pull-ups Today


1000m Row
25 Thrusters (45/35)
25 Sit-ups
25 Box Jumps
25 Squats
25 Wall Ball
25 Ring Rows

Cards: Dive Bomb Push-ups

Inch Worm and Heavy Dead-lifts

Warm up:

2 Rounds:
Inch Worm Push-ups 50 ft.
5 Perfect Handstand Push-ups
15 Sumo Dead-lift High Pulls



Dead-lifts (225/155)
Laces to Laces Sit-ups

Box Jump Ring Push-up Burpees

Warm up:

TABATA Squat Therapy

100 Ab mat Sit-ups for time


5 Rounds for time of:

5 Overhead Squats (95/65)

10 Box Jump Ring Push-up Burpees

Tuesday, October 19, 2010

Race Results

Overall Standings:
1st Place: Joel Nelson and Teresa Brachle (Telluride)
2nd Place: Jacob Nester and Benson (Durango)
3rd Place: Dan Hehir and Sue Hehir (Ophir/Telluride)

Mens Division:
1st Place: Jacob Nester and Benson
2nd Place: Dimitri Merill and Kevin (Telluride/Vail)
3rd Place: Todd Rector and Larry (Telluride/Durango)

Womens Division:
1st Place: Chris Capaldo and Nancy Calagna (Telluride)
2nd Place: Suzann and Lori (Ouray)
3rd Place: Faith Cook and Joni (Ouray)

Coed Division:
1st Place: Teresa Brachle and Joel Nelson (Telluride)
2nd Place: Dan Hehir and Sue Hehir (Ophir/Telluride)
3rd Place: Robin Jones and Kevin Jones (Telluride)

Telluride CrossFit Bear Creek Partner Challenge 2010

Last Saturday CrossFit Telluride hosted a partner WOD on the Bear Creek Trail in Telluride. We had mens, womens, and coed teams from Telluride, Ophir, Ouray, and Durango. Each team was asked to run, carry a jug full of water, solve problems, answer local trivia, demonstrate knowledge of CrossFit, perform 100 wall ball shots against the Bear Creek Boulder, and work together to complete the challenge course. We had 18 teams participate in the event and it was a big hit! Thanks to everyone who participated and worked hard. Next event will be in Ouray in November.

What is CrossFit?

We asked our athletes to describe CrossFit in 50 words or less last weekend during our Bear Creek Partner Challenge. The question was posed to the teams as they were about 2/5 through the workout. Here are some of the responses that we got:

Robin said: CrossFit is fun and challenging. It pushes me every day to work harder and be better.

Kevin said: It makes my buns hot.

Todd and Larry said: Gymnastics, Olympic lifting, plyos, cardio w/ focus on speed, power output, agility, in a station oriented format. Feel good getting older!!!

Dan Hehir said: CrossFit is flowers and bunnies, and perfumed meadows under an alpenglow evening. And pain. Lots of that.

Dimitri said: CrossFit is awesome!

Kevin from Vail said: Exhilarating and challenging. Kick ass!

Chris Norton and Brian from Rico said: CrossFit is a good way for athletes to enjoy the outdoors, connect with fellow trainers and enjoy the seasons in the mountains. There are a variety of activities that one must participate into in order to be a fit individual. There are runs up mountains, climbs down hills, push-ups.

Andrew Brachle said: This is CrossFit! The unexpected, the unknown, and the unknowable. Hard, fast, and punishing. Kicks your ass.

Dave and Blakley said: Challenging, rewarding, teamwork, goals, burpees, double unders, pain, puke, persistence, paleo, endurance, stability, Burgener, love.

High intensity, aerobic exercise that involves strength, technique, form, balance, endurance, stamina, determination from each individual participant.

Fun, silly, endurance, suck, best workout, interesting, ego, challenging, paleo, flexibility, stamina, I have abs, stronger swimmer, stronger runner, better climbing, able to do triathlon.

Fun, motivational, inspiring, workout that incorporates teamwork timed workouts, agility and mobility. It kicks my ass over and over again!

CrossFit is awesome!

Karen and Amber said: grueling, exhausting, challenging regime of fitness.

Jacob and Benson said: CrossFit is constantly varied functional movements performed at high intensity requiring full body movement using different patterns performed with intensity.

Josh and Brian said: CrossFit is a kick ass, health, invigorating way to start your day and make a lifestyle.

Brad said: It is an awesome way to meet new people with the same interests and get in the best shape of your life.

Ruth and Joni said: Awesome supportive fun. A well rounded workout. High intensity involves strength, balance, agility and more while working out with encouragement.

Joel and Teresa said: CrossFit is a high intensity, physically demanding, scaleable, rewarding, measurable, cardiactic(?) motivating, kick ass, all encompassing, inspiring community.

Chase said: High intensity constantly varied exercise for sure! Help Heather be sexier for Chase!

Alan said: Eat fruit and vegetables, meat and nuts, perform functional movements, constantly varied at high intensity.

Joni and Faith said: Eat meat, some fruit, veggies, little starch, no sugar. Exercise at high intensity 4-5 times a week. Participate in other activities frequently.

Ed and Brad said: CrossFit is challenging, exhausting yet rewarding. I enjoy it because in my line of work I never know what is about to come with every traffic stop or incident call. Thank you CrossFit!

Annie and Snatch Balance

Skill Work:

Snatch Balance (5 Rounds of 3 Reps)



Double Unders

Thursday, October 14, 2010

Valley Run

For Time:

Run 800 meters
25 KB Swings (55/30)
Run 800 Meters
100 Squats
Run 800 Meters
25 Sumo Dead-lift High Pull
Run 800 Meters



AMRAP in 20 minutes of:

5 Push-ups
10 Pull-ups
15 Squats


Tabata Double Unders
Tabata Push Press (75/55)
Tabata Box Jump Burpees 
Tabata Squats with Kettlebell 
Tabata Sit-ups

Saturday, October 9, 2010

5 Unbroken Pull-ups

2 Rounds for time:

5 Pull-ups
30 Push-ups
5 Pull-ups
30 Squats
5 Pull-ups
30 Toes to Bar
5 Pull-ups
30 Bicycles
5 Pull-ups
30 Ring Rows
5 Pull-ups
30 Back Extensions


Clean and Jerk (115/75)
Ring Dips

50 Bodyweight Dead-lifts

50 Bodyweight Dead-lifts


Ring Push-ups
Box Jumps

Max Shoulder Press and Triplet

Pre WOD Tabata

Leg Throw Downs
Squat Therapy

Max Shoulder Press


The Triplet
AMRAP in 10 Minutes

6 Squat Cleans (115/65)
12 Pull-ups
24 Double Unders

Every Minute

Every Minute on the Minute for 20 Minutes:

3 Cleans (95/65)
3 Push Jerks
3 L-Pull-ups